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11 healthy breakfast foods that cool for hot days

11 healthy breakfast foods that cool for hot days

11 healthy breakfast foods that cool for hot days
11 healthy breakfast foods that cool for hot days

01) Baked ricotta with smoky beans, asparagus and kale

Baked ricotta makes a perfect summer breakfast and the crisp kale chips are a great accompaniment to the smooth, creamy ricotta. If you want to serve this dish in winter, sprinkle the ricotta with some warming spices and add a can of chopped tomatoes to the beans.
  • 1 kg wheel full-fat ricotta
  • 1 tablespoon olive oil, plus extra to drizzle
  • 12 asparagus spears, woody ends trimmed
  • 200 g kale leaves, stems removed
  • 1 teaspoon fennel seeds
  • 1 teaspoon sweet smoked paprika
  • 2 × 400 g cans lima beans, rinsed and drained
Preheat the oven to 200°C. Line two baking trays with baking paper.
Place the ricotta on one of the trays and drizzle on half the oil. (Avoid seasoning with salt and pepper as these are heating.) Bake for 20 minutes, until golden. Set aside and keep warm.
Place the asparagus and kale on the second tray and brush lightly with half of the remaining oil. Bake for 10 minutes, until the kale is crisp and the asparagus is tender.
Heat the rest of the oil in a frying pan over medium heat, add the fennel seeds and paprika and cook for 1 minute, until fragrant. Add the lima beans and cook for 10 minutes, until heated through.
Serve the baked ricotta with the asparagus, kale and smoky beans.
Serves 6–8
Salt water is very heating, so make sure you rinse yourself off after the beach in summer.

02) Iced matcha and maple tea

2 tablespoons matcha green tea powder, sifted
500 ml (2 cups) chilled unsweetened almond milk or milk of your choice
1 teaspoon pure maple syrup
Whisk the matcha tea powder with 125 ml (½ cup) of cold water until frothy. Gradually whisk in the milk, then sweeten with the maple syrup. Serve in small cups.
Serves 4

03) Coconut, strawberry and quinoa bircher muesli

You can use rice flakes for this recipe instead of quinoa flakes if you like. Coconut yoghurt is a little pricey but it is perfect to use here as it is more cooling than other yoghurts. If you can’t be bothered to grate the strawberries, then thinly slice them; however, grating them gives you lots of juice, which adds a pretty pink colour to the muesli.
  • 190 g (2 cups) quinoa flakes
  • 400 ml unsweetened apple juice, plus extra to serve
  • 260 g (1 cup) coconut yoghurt or Greek-style yoghurt
  • 1 teaspoon natural vanilla extract
  • 200 g strawberries, grated
  • 2 tablespoons pepitas
  • 1 tablespoon white chia seeds
  • 200 g mixed berries, to serve pure maple syrup, to drizzle
Put the quinoa flakes, apple juice, yoghurt, vanilla, strawberries, pepitas and chia seeds into a large bowl and mix well to combine. Cover and refrigerate overnight.
In the morning, loosen the muesli with a little more apple juice.
To serve, spoon the muesli into bowls, top with the mixed berries and drizzle with a little maple syrup.
Serves 8

04) Egg white omelette with asparagus, peas and goat’s feta

I have used only egg whites in this recipe, as the yolk is the fatty, heating part of the egg. Chickpeas are cooling and can often be a little hard to digest for those with sensitive tummies, which is why I use hummus instead, as the tahini warms the chickpeas and does not create so much gas.
If you have ever seen asparagus grow, you will know that for it to grow straight and tall, the earth needs to be mounded up around it. I believe the same is true for us in a sense: without a strong connection to the earth we inhabit, we will all struggle to maintain our equilibrium.
  • 8 free-range egg whites
  • 1 tablespoon olive oil
  • 2 tablespoons hummus
  • 40 g (¼ cup) frozen baby peas
  • 50 g goat’s feta
  • 6 asparagus spears, lightly blanched and halved lengthways
  • a small handful of mint leaves, roughly chopped
Whisk together the egg whites until soft peaks form.
Heat half the oil in a large non-stick frying pan, add half the egg white and cook over medium heat until just set.
Dot half the hummus over the top, then scatter on half the peas, feta, asparagus and mint. Cover with a lid and cook until the egg white is set.
Keep warm while you cook a second omelette with the remaining ingredients. Serve immediately.
Serves 4
Asparagus is a tridoshic vegetable, making it suitable for all doshas. It is cooling, as well as grounding and stabilising.
Egg white omelette with asparagus, peas and goat’s feta
Egg white omelette with asparagus, peas and goat’s feta

05) The ultimate green hit

Green smoothies are the new thing in the world of health. I like to add a spoonful of spirulina or chlorophyll to mine to boost the nutrient value and give me energy. The strawberry adds sweetness and the avocado gives a touch of creaminess.
  • 1 celery stalk, roughly chopped
  • 200 g strawberries, hulled
  • 1 small avocado, chopped
  • 1 Lebanese cucumber
  • 1 tablespoon spirulina
  • 1 tablespoon chia seeds
  • 45 g (1 cup) shredded kale or baby spinach
  • 375 ml (1½ cups) coconut water
Combine the celery, strawberries, avocado, cucumber, spirulina, chia seeds, kale or spinach and coconut water in a blender and blend until smooth and creamy.
Serves 2

06) Blueberry, almond and chia muffins

This is officially the best muffin recipe I have ever written.
  • 125 g (1 cup) gluten-free self-raising flour
  • 1 teaspoon ground cinnamon
  • 2 tablespoons white chia seeds
  • 100 g (1 cup) almond meal
  • 140 g (⅔ cup) coconut sugar
  • 125 g blueberries
  • 250 ml (1 cup) buttermilk
  • 3 tablespoons olive oil
  • 1 free-range egg white
Preheat the oven to 190°C. Grease a six-hole 250 ml (1 cup) muffin tin.
Sift the flour and cinnamon into a bowl. Stir in the chia seeds, almond meal, sugar and blueberries.
Whisk the buttermilk, olive oil and egg white together in a bowl until combined.
Fold the liquid ingredients into the dry ingredients and mix until just combined. Divide the mixture among the muffin holes. Bake for 25–30 minutes, until the muffins start to come away from the side of the tin. Cool slightly, then remove the muffins from the tin and serve.

Makes 6
Blueberry, almond and chia muffins
Blueberry, almond and chia muffins

07) Poached stone fruit with bay, vanilla, saffron and star anise

I grew up eating stone fruit for breakfast on my cereal or for dessert with ice cream. It is funny that these days I prefer to eat it on its own.
Every summer without fail, I buy a few trays of stone fruit and bottle them. This takes up a ridiculous amount of space in my already packed fridge, but I feel ripped off if summer ends and I am without them. The poached fruit needs to be stored in the fridge because I haven’t used enough sugar to preserve them at room temperature.
  • 2 kg stone fruit
  • 1 vanilla bean, split in half lengthways
  • 2 bay leaves
  • pinch of saffron threads
  • 3 star anise
  • 185 g (1 cup) coconut sugar
Preheat the oven to 100°C. Wash two 1 litre (4 cup) glass preserving jars in hot soapy water, then rinse. Place the jars upside down on a baking tray and transfer to the oven to dry. After 10 minutes, invert and continue to heat until the jars are completely dry.
Put the stone fruit into a large saucepan, add the vanilla bean, bay leaves, saffron and star anise and cover with 4 litres (16 cups) of water. Cook over medium heat for 20 minutes, until the fruit is just soft. Stir in the sugar and cook, stirring occasionally, until the sugar dissolves. Simmer for 10 minutes, then remove the fruit and place in the sterilised jars.
Boil the cooking liquid for 20 minutes, until reduced and slightly thickened. Pour over the fruit and seal with a sterilised lid. Cool and store in the refrigerator for up to 6 weeks.
Makes 2 × 1 litre (4 cup) jars
I love poached fruit stirred through bircher muesli or used as a filling for pies, or on top of creamed rice pudding.
Poached stone fruit with bay, vanilla, saffron and star anise
Poached stone fruit with bay, vanilla, saffron and star anise
Poached stone fruit with bay, vanilla, saffron and star anise 2
Poached stone fruit with bay, vanilla, saffron and star anise 2
Poached stone fruit with bay, vanilla, saffron and star anise 3
Poached stone fruit with bay, vanilla, saffron and star anise 3

08) Raspberry chia pots with maple coconut tops

Chia seeds are a relatively new superfood. I love how simple they are to use and that they set just like gelatine, are a great substitute for eggs in baking and give extra crunch to crackers. Black or white, they don’t really taste too different. They are heating, so that’s why I have teamed them here with cooling raspberries and coconut cream.
  • 500 g frozen raspberries, thawed
  • 2 tablespoons white chia seeds
  • Maple coconut top
  • 125 ml (½ cup) coconut cream
  • 1 teaspoon pure maple syrup
  • 1½ tablespoons white chia seeds
Use a fork to crush the raspberries. Stir in the chia seeds and mix to combine.
Divide the raspberry mixture between four 125 ml (½ cup) capacity ramekins, cover and chill for 4 hours, until just set.
To make the top, combine the coconut cream, maple syrup and chia seeds in a bowl.
Spoon the top over the raspberry mixture, cover and chill for 2 hours, until set.
Serves 4
VARIATIONS:
You can use many different pureed fruits for this recipe. I like to use berries in summer as they are cooling, as are bananas, and I find kids love them. Mangoes also work well, but I make sure I team them with some lime juice as ripe mango can be heating.

09) Yoghurt with mango, passionfruit and chia jelly

  • 3 tablespoons chia seeds
  • 125 ml (½ cup) passionfruit juice
  • 125 ml (½ cup) mango puree
  • 520 g (2 cups) goat’s milk yoghurt
Soak the chia seeds in the passionfruit juice and mango puree for 1 hour, until a soft gel forms.
Divide the yoghurt between four serving glasses and spoon the chia jelly over the top.
Serves 4

10) Vegan coconut, banana and chia pancakes

There is no egg in this recipe, instead I have used chia seeds to bind the mixture. Soak the chia seeds in water for 5–10 minutes, stirring a few times so they don’t clump together. The seeds will become an egg-white consistency. This egg replacement can be used in cakes and muffins. One tablespoon of chia seeds soaked in 3 tablespoons of water is equal to one egg.
  • 2 tablespoons white chia seeds
  • 130 g (1 cup) buckwheat flour
  • 45 g (⅓ cup) arrowroot
  • 50 g (⅓ cup) coconut flour
  • 1 teaspoon gluten-free baking powder
  • 20 g (¼ cup) shredded coconut
  • 1 small banana (about 100 g), mashed
  • 3 tablespoons coconut oil, plus extra for cooking
  • 300 ml coconut water
  • butter, to serve
  • pure maple syrup, to serve
Soak the chia seeds in 125 ml (½ cup) water for 5–10 minutes, stirring occasionally.
Meanwhile, sift the buckwheat flour, arrowroot, coconut flour and baking powder into a bowl. Stir in the shredded coconut. Make a well in the centre.
Mix together the mashed banana, coconut oil, chia mixture and coconut water. Fold the mixture into the dry ingredients, mixing until just combined.
Heat a little extra coconut oil in a large non-stick frying pan over medium heat and add 2 tablespoons of batter per pancake. Cook for 3 minutes on each side, until golden. Transfer to a plate and keep warm in the oven while you cook the remaining pancakes.
Serve the pancakes topped with slices of the butter and a good splash of maple syrup.
Serves 4–6

11) Chia passion power drink

Smoothies can be a satisfying meal replacement. I don’t recommend adding ice to them, especially if you are a Vata type.
  • 250 ml (1 cup) passionfruit juice, strained
  • 2 bananas, chopped
  • 1 tablespoon maca powder
  • 1 tablespoon white chia seeds
  • 2 teaspoons spirulina
  • 500 ml (2 cups) coconut water
Put the passionfruit juice, chopped banana, maca powder, chia seeds, spirulina and coconut water into a blender and blend until smooth and creamy.
Serves 4

foods that cool for hot days

APPLES, ASPARAGUS, AVOCADO, BANANAS, BASMATI RICE, BERRIES, BROCCOLI, CAULIFLOWER, CELERY, CHICKPEAS, COCONUT, CORIANDER, COW’S MILK, CUCUMBER, CURRY LEAVES, DATES, DILL, ELDERFLOWER, FENNEL, FIGS, GHEE, GOAT’S MILK, GREEN BEANS, GREEN MANGO, JASMINE RICE, KALE, LAVENDER, LEMONGRASS, LEMONS, LETTUCE, LIMA BEANS, LIMES, MAPLE SYRUP, MELON, MINT, MUNG BEANS, PEARS, PEAS, PINTO BEANS, POMEGRANATE, PRUNES, QUINCE, RAISINS, RHUBARB, ROCKET, ROSE, SAFFRON, SPLIT PEAS, SPROUTS, STRAWBERRIES, SUNFLOWER SEEDS, TAMARIND, TOFU, TURMERIC, VANILLA, WATERMELON, WITLOF, ZUCCHINI, APPLES, ASPARAGUS...
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